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Functional Strength 101
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Stronger & Smarter in the Gym
4.39
(77 ratings)
Program Description
This introductory gym guide will get you familiar with basic functional movement patterns and gym equipment. While the program is geared toward beginners, it's easily adaptable to all levels by simply increasing the weight of your lifts.
Be sure to watch Justina's YouTube video about the program here!
Program Overview
Level
Beginner
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Days Per Week
3 days
Time Per Workout
45 minutes
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Day 1
1
World's Greatest Stretch
1
5
2
Floor Slides
1
5
3
Glute Bridge
1
10
4
Dead Bug
1
10
5
Good Morning
1
10
6
Kettlebell Deadlift
3
8
7
Seated Row
3
8
8
Goblet Box Squat
3
8
9
Seated Overhead Press
3
8
10A
Incline Shoulder Taps
3
20 secs
10B
Skaters
3
20 secs
Day 1
1
World's Greatest Stretch
1
5
2
Floor Slides
1
5
3
Glute Bridge
1
10
4
Dead Bug
1
10
5
Good Morning
1
10
6
Kettlebell Deadlift
3
10
7
Seated Row
3
10
8
Goblet Box Squat
3
10
9
Seated Overhead Press
3
10
10A
Incline Shoulder Taps
3
30 secs
10B
Skaters
3
30 secs
Day 1
1
World's Greatest Stretch
1
5
2
Supine Hip Flexion
1
10
3
Banded Pull Aparts
1
10
4
Banded Good Morning
1
10
5
Deep Squat Mobility
1
5
6
Kettlebell Deadlift
3
8
7
Seated Row
3
8
8
Goblet Squat
3
8
9
Chest Press
3
8
10
Kick Thru
3
20 secs
Day 1
1
World's Greatest Stretch
1
5
2
Supine Hip Flexion
1
10
3
Banded Pull Aparts
1
10
4
Banded Good Morning
1
10
5
Deep Squat Mobility
1
5
6
Kettlebell Deadlift
3
10
7
Seated Row
3
10
8
Goblet Squat
3
10
9
Chest Press
3
10
10
Kick Thru
3
30 secs
Day 1
1
Floor Slides
1
5
2
Glute Bridge
1
10
3
Kneeling Scapular Retractions
1
5
4
Forearm Plank
1
30 secs
5
Deep Squat Mobility
1
5
6
Romanian Deadlift (Dumbbell)
3
8
7
Lat Pulldown
3
8
8
DB Front Squat
3
8
9
Incline Chest Press
3
8
10
Lateral Bear Crawl
3
20 secs
Day 1
1
Floor Slides
1
5
2
Glute Bridge
1
10
3
Kneeling Scapular Retractions
1
5
4
Forearm Plank
1
30 secs
5
Deep Squat Mobility
1
5
6
Romanian Deadlift (Dumbbell)
3
10
7
Lat Pulldown
3
10
8
DB Front Squat
3
10
9
Incline Chest Press
3
10
10
Lateral Bear Crawl
3
30 secs
Day 1
1
Inchworm
1
10
2
Kneeling Ankle Mobility
1
5
3
Kneeling Book Opens
1
5
4
Anterior Rib Expansion
1
45 secs
5
Body Saw
1
10
6
Romanian Deadlift (Dumbbell)
3
10
7
Lat Pulldown
3
10
8
DB Front Squat
3
10
9
DB Overhead Press
3
10
10
Lateral Bear X Kick Thru
3
20 secs
Day 1
1
Inchworm
1
10
2
Kneeling Ankle Mobility
1
5
3
Kneeling Book Opens
1
5
4
Anterior Rib Expansion
1
45 secs
5
Body Saw
1
10
6
Romanian Deadlift (Dumbbell)
3
12
7
Lat Pulldown
3
12
8
DB Front Squat
3
12
9
DB Overhead Press
3
12
10
Lateral Bear X Kick Thru
3
30 secs
Day 2
1
Hip Cars
1
5
2
Lateral Hip Shift
1
5
3
Bear Plank Hold
1
20 secs
4
Kickstand Good Morning
1
5
5
Lateral Hops
1
20
6A
Goblet Split Squat
3
8
6B
Bridge March
3
14
7A
Kickstand Deadlift
3
8
7B
Side Plank Leg Lift
3
6
8
Power Squat
3
6
Day 2
1
Hip Cars
1
5
2
Lateral Hip Shift
1
5
3
Bear Plank Hold
1
20 secs
4
Kickstand Good Morning
1
5
5
Lateral Hops
1
20
6A
Goblet Split Squat
3
10
6B
Elevated Bridge
3
12
7A
Kickstand Deadlift
3
10
7B
Side Plank Leg Lift
3
8
8
Power Squat
3
8
Day 2
1
Hip Cars
1
5
2
Adductor Rocks
1
5
3
Iso Split Squat
1
15 secs
4
Kickstand Good Morning
1
5
5
Lateral Hops
1
20
6A
Offset Split Squat
3
8
6B
Single Leg Bridge
3
8
7A
Kickstand Deadlift
3
8
7B
Side Plank Leg Hold
3
20 secs
8
Jump Squat Reset
3
6
Day 2
1
Hip Cars
1
5
2
Adductor Rocks
1
5
3
Iso Split Squat
1
15 secs
4
Kickstand Good Morning
1
5
5
Lateral Hops
1
20
6A
Offset Split Squat
3
10
6B
Elevated SL Bridge
3
10
7A
Kickstand Deadlift
3
10
7B
Side Plank Leg Hold
3
30 secs
8
Jump Squat Reset
3
8
Day 2
1
Supine Hip Flexion
1
10
2
Single Leg Bridge
1
10
3
Alt Runner's Lunge
1
10
4
SL Deadlift X Reverse Lunge
1
5
5
Skaters
1
20 secs
6A
Goblet Reverse Lunge
3
8
6B
Lateral Step Down
3
5
7A
Single Leg Deadlift
3
8
7B
Side Plank Leg Rotation
3
5
8
Jump Squat
3
6
Day 2
1
Supine Hip Flexion
1
10
2
Single Leg Bridge
1
10
3
Alt Runner's Lunge
1
10
4
SL Deadlift X Reverse Lunge
1
5
5
Skaters
1
20 secs
6A
Goblet Reverse Lunge
3
10
6B
Lateral Step Down
3
5
7A
Single Leg Deadlift
3
10
7B
Side Plank Clam Lift
3
10
8
Jump Squat
3
8
Day 2
1
Bridge X Knee Tap
1
10
2
Bicycle Twist
1
10
3
Side Plank
1
30 secs
4
SL Deadlift X Reverse Lunge
1
5
5
Single Leg Pogos
1
15 secs
6A
Offset Reverse Lunge
3
8
6B
Iso Split Squat
3
20 secs
7A
Elevated Stiff Leg Deadlift
3
8
7B
Single Leg Step Up
3
5
8
Jump Squat X SL Land
3
3
Day 2
1
Bridge X Knee Tap
1
10
2
Bicycle Twist
1
10
3
Side Plank
1
30 secs
4
SL Deadlift X Reverse Lunge
1
5
5
Single Leg Pogos
1
15 secs
6A
Offset Reverse Lunge
3
10
6B
Iso Split Squat
3
25 secs
7A
Elevated Stiff Leg Deadlift
3
10
7B
Single Leg Step Up
3
5
8
Jump Squat X SL Land
3
5
Day 3
1
Floor Rainbows
1
3
2
Scap Cars
1
30 secs
3
Loaded Beast
1
5
4
Y-T-W
1
5
5
Body Saw
1
10
6A
Floor Press
3
8
6B
SA Bent Over Row
3
8
7A
1/2 Kneeling SA OH Press
3
8
7B
Lat Pullover
3
8
8
Bicycle Twist
3
20 secs
Day 3
1
Floor Rainbows
1
3
2
Scap Cars
1
30 secs
3
Loaded Beast
1
5
4
Y-T-W
1
5
5
Body Saw
1
10
6A
Floor Press
3
10
6B
SA Bent Over Row
3
10
7A
1/2 Kneeling SA OH Press
3
10
7B
Lat Pullover
3
10
8
Bicycle Twist
3
30 secs
Day 3
1
Cat Cow
1
5
2
Kneeling T Spine Rotation
1
5
3
Prone Snow Angels
1
5
4
Floor Slides
1
5
5
Marching
1
10
6
Lat Pulldown
3
8
7
DB Push Press
3
8
8A
SA Bent Over Row
3
8
8B
Incline Push Up
3
6
9
Pallof Press
3
6
Day 3
1
Cat Cow
1
5
2
Kneeling T Spine Rotation
1
5
3
Prone Snow Angels
1
5
4
Floor Slides
1
5
5
Marching
1
10
6
Lat Pulldown
3
10
7
DB Push Press
3
10
8A
SA Bent Over Row
3
10
8B
Incline Push Up
3
8
9
Pallof Press
3
8
Day 3
1
Field Goal Rotation
1
10
2
SS Dead Bug
1
5
3
Seated Arm Circles
1
5
4
Kneeling Book Opens
1
5
5
Bear Plank Shoulder Taps
1
10
6
Seated Row
3
8
7
Lateral Raise
3
8
8A
Bent Over Row
3
8
8B
Lower Push Up
3
6
9
Cable Rotation Press
3
6
Day 3
1
Field Goal Rotation
1
10
2
SS Dead Bug
1
5
3
Seated Arm Circles
1
5
4
Kneeling Book Opens
1
5
5
Bear Plank Shoulder Taps
1
10
6
Seated Row
3
10
7
Lateral Raise
3
10
8A
Bent Over Row
3
10
8B
Lower Push Up
3
8
9
Cable Rotation Press
3
8
Day 3
1
Floor Rainbows
1
5
2
Prone Snow Angels
1
5
3
Y-T-W
1
5
4
Bear Plank Row
1
10
5
Stability Ball Rollout
1
10
6
Seated Row
3
8
7
Ventral Raise
3
8
8A
Rear Delt Fly
3
8
8B
Dead Stop Push Up
3
6
9
Offset Racked Hold
3
30 secs
Day 3
1
Floor Rainbows
1
5
2
Prone Snow Angels
1
5
3
Y-T-W
1
5
4
Bear Plank Row
1
10
5
Stability Ball Rollout
1
10
6
Seated Row
3
10
7
Ventral Raise
3
10
8A
Rear Delt Fly
3
10
8B
Dead Stop Push Up
3
8
9
Offset Racked Hold
3
40 secs
What People Are Saying(77 ratings)
Only ratings with written feedback are displayed here.
4.39/ 5
Age 25, Woman
13 hours ago
Laura C.Age 36, Woman
2 days ago